It is a proven fact: You will either program your body to burn fat all day long, or you will program it to store fat all day long with this one, simple action…

What you eat for breakfast (or don’t eat) has the power to either turn on fat burning, or turn on fat storing. It’s truly as simple as that.

What’s really exciting is that you have the choice!

Here’s how it works…

After you’ve fasted and detoxed overnight during sleep, your body’s fuel system is on empty. As soon as you sit up in bed, stand up, and begin moving around, your heart rate begins to rise.

As your heart rate increases, so does your body’s need for fuel.

And contrary to some popular ideas that are floating around out there, your body’s preferred fuel during an active day is carbohydrates.

Your brain runs on carbs. Your liver runs on carbs. Your muscles run on carbs. Your adrenal glands need carbs.

By finding the right amount of carbs to eat each morning, you will literally program your body for fat burning all day long.

If you skip breakfast, or choose something that is low in carbs, you will program your body for fat storage ALL. DAY. LONG.

I’m not making this up. This isn’t some kind of “Holly Perkins Method” that I created based on my own notions and preferences. This is basic, human biology and nutritional science that has been proven for ohhhhhh, 50 years?

When you get the right mix of Carbohydrates, Protein, and Fat (the three Macronutrients) you will stabilize your blood sugar in an instant. This programs your body for stable blood sugar all day long. It tells your body that it’s safe to burn calories and fat, and sets in motion a cascade of beneficial body processes (balanced hormones, reduced cortisol, increased eicosanoids).

The two mistakes you might be making are…

  1. Skipping breakfast all together
  2. Eating the wrong foods for breakfast

Both of these will lead to imbalanced blood sugar for the entire dayand therefore cause your body to store more calories as fat all day long.

If you can find a breakfast that works for your lifestyle that has a balanced mix of Carbohydrates, Protein and Fat, you will be able to get all of the benefits of stabilized blood sugar, including the freeing up of fatty acids to be burned as fuel for your whole day.

There are a million options that you could eat for breakfast to achieve this. Maybe you like a protein smoothie? Or maybe you like eggs and toast? As long as you get a balanced mix of carbohydrates, protein and fat, you can literally eat whatever foods you like.

In my personal quest to find a breakfast option that supports me, I knew I needed something that I could make ahead of time, something that was sweet in nature (as compared to salty things like eggs or turkey bacon), and something that was easy to make with few ingredients.

My Protein Perfect Breakfast Cake was born! I first published this recipe over a year ago and many of my clients still use this recipe every day!

You can see the original recipe by clicking HERE.

The original recipe (Raspberry Oat) includes oats and egg whites and is by far the best version. It’s the closest to “cake” that you’re going to get in a healthy, protein focused version. This recipe produces 4-6 pieces of cake that have a fantastic balance of macronutrients (45/25/30).

This year I’m taking a break from eggs and egg whites, and wanted to create a new version of my famous cake. So tah-dahhhhh, I’ve created an Egg Free version of the original Protein Perfect Breakfast Cake!

The new recipe includes “flax-egg” and protein powder in place of the egg whites. #brilliant

This version is a bit more “wet” and more like a fudge cake, but it’s really delicious and will keep you fueled all day long.

Check out the recipe here…

  • 2 Tbsp butter or ghee
  • 1 Tbsp flaxseed
  • 1 cup water
  • 2 cups rolled oats
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 2 scoops protein powder (I’ve been using Julien Bakery beef protein)
  • 3.5 cup frozen raspberries

Step 1: Preheat oven to 350 degrees

Step 2: Add 2 Tb of water to flaxseed, stir, set aside to gel

Step 3: Spray 9×9 pan with non stick baking product like Pam

Step 4: Blend oats into a fine powder (or purchase oat flour)

Step 5: Mix dry ingredients in bowl, set aside

Step 6: Cream together ghee and flex gel

Step 7: Add ghee/flaxseed mixture to dry ingredients

Step 8: Stir in water

Step 9: Fold in frozen raspberries

Step 10: Pour into baking dish

Step 11: Bake for 40 minutes, checking for dryness

You can find the macronutrient breakdown for this recipe on MyFitnessPal! Simply search “Holly Perkins” and you’ll see an entry for Protein Perfect Breakfast Cake EGG FREE (4 pieces)

Check out the video!

Holly started Women’s Strength Nation to improve the ratio of women to men strength training around the world. You can Join the Movement by sharing your thoughts and questions below. Your thoughts and ideas may help another woman’s journey. Please join the conversation and leave a comment below!

Stay strong, friend.

Want to hear even more on this topic?

Be sure to check out “LIVE with Holly” HERE.



6 replies
  1. Ashle
    Ashle says:

    Why are you going egg free this year? Curious as I hear so many pro’s and con’s of eggs, wanted your take on it.

    • Holly Perkins
      Holly Perkins says:

      Hi! I was having some digestive issues and therefore completed an IgG food sensitivity test. This revealed that my body was having a reaction to eggs and egg whites! So, the plan is to remove them for 6 month to a year and then reintroduce them. So far so good!

  2. Lorraine Dekker
    Lorraine Dekker says:

    I like the rasberry ist cake. At first it realized I did not cook it long enough only the 25 minutes and it was mushy. I re read the recipe and and finished cooking the additional 25. It is tasty and filling. I substituted some cut up strawberries since I did not have enough rasberries. It was fine . I would suspect blueberries would also be good . My husband loved it so much he also ate it for lunch, but he prefers to heat up in a bowl like regular oatmeal. Some of the whites stuck to the pan so wondering if parchment sprayed with oil would work better. I have other oat recipe for zucchini and banana with optional choc chips and another oat with pumpkin that I baked in muffin tins. . So I am interested to see your pumpkin and want to try it as well as the flax seed you just introduced.

    • Holly Perkins
      Holly Perkins says:

      Hi Lorraine,

      So glad you and your husband are enjoying the breakfast cake! Great idea to heat it up like a bowl of oatmeal. Do try the parchment paper if too much of the cake is sticking to the pan. Also, please do share your thoughts on the other versions. Thanks so much!

      xo Holly

  3. Shirley
    Shirley says:

    Oh, yum! Chocolate and cake in the same name!! Can’t wait to try. Just finished my breakfast of the version with egg. So good with morning coffee. Thank you Holly!!


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